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Old 02-11-2011, 07:43 PM   #1
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English Muffins

this was my first stab at these. normally I would fool around with the recipe, but these were so good I think I'd better capture it now and tweak later.

this is for three "buns" the size of a largish English muffin in diameter, but not that thick. they are sturdy enough to cut in half to make two buns or English muffin halves though.

I got a nice silicone pan with three holes in it to microwave these, but anything the right size would work, I think, because there was zero tendency to stick, unlike some flax type recipes.

English Muffins

1.5 tablespoons butter

- melt the butter in the microwave.

1 scoop unflavored whey protein isolate
1/4 teaspoon salt, to taste
1/3 teaspoon baking powder
1 scoop oat fiber (using the same scoop as the protein powder)
about 2/3 scoop Wheat Protein Isolate 5000
1 teaspoon guar gum
about 1/4 cup Calorie Countdown milk or water
1 egg

- add all these things and mix well
- portion the batter into the baking dishes/muffin pan

- sprinkle tops with a few sesame seeds, if desired, for more of a bun vibe, less English muffiny
- microwave on high about 3 minutes (1000 watts)

when cool enough, slice in half.

makes 3 servings, each 155 calories and 1 gram net carb.

I made a grilled cheese sandwich (two open faced halves) with one, a cheese sandwich with another, and had the third with peanut butter and Xylitol honey. These are pretty good--not weird tasting.

I always clutter recipes up with alternates for these ingredients if you don't have them, but I won't on this one. ask if you want suggestions.
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Old 02-12-2011, 06:33 AM   #2
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This looks good! Do you have any subs for the wheat protein isolate. I don't eat wheat or most grains with the exception of oat fiber
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Old 02-12-2011, 07:30 AM   #3
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Quote:
Originally Posted by ravenrose View Post
this was my first stab at these. normally I would fool around with the recipe, but these were so good I think I'd better capture it now and tweak later.

this is for three "buns" the size of a largish English muffin in diameter, but not that thick. they are sturdy enough to cut in half to make two buns or English muffin halves though.

I got a nice silicone pan with three holes in it to microwave these, but anything the right size would work, I think, because there was zero tendency to stick, unlike some flax type recipes.

English Muffins

1.5 tablespoons butter

- melt the butter in the microwave.

1 scoop unflavored whey protein isolate
1/4 teaspoon salt, to taste
1/3 teaspoon baking powder
1 scoop oat fiber (using the same scoop as the protein powder)
about 2/3 scoop Wheat Protein Isolate 5000
1 teaspoon guar gum
about 1/4 cup Calorie Countdown milk or water
1 egg

- add all these things and mix well
- portion the batter into the baking dishes/muffin pan

- sprinkle tops with a few sesame seeds, if desired, for more of a bun vibe, less English muffiny
- microwave on high about 3 minutes (1000 watts)

when cool enough, slice in half.

makes 3 servings, each 155 calories and 1 gram net carb.

I made a grilled cheese sandwich (two open faced halves) with one, a cheese sandwich with another, and had the third with peanut butter and Xylitol honey. These are pretty good--not weird tasting.

I always clutter recipes up with alternates for these ingredients if you don't have them, but I won't on this one. ask if you want suggestions.
I couldn't find a way to private message so I hope you see this....

What size is the "scoop?"
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Old 02-12-2011, 07:31 AM   #4
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CORRECTION

make that 1/2 cup low carb milk or water.



Version 2 English Muffins

add 1 tablespoon Wheat Protein Isolate 8000

adds 30 calories and 0 grams net carbs.

THESE WERE GOOD ENOUGH TO EAT WITH JUST BUTTER. they are thicker, about the size of standard English muffins, so slicing them in half leaves a substantial amount for each slice.



finally an easy, fast, and really successful bread substitute! these have a fairly fine "white bread" crumb and are a bit tangier than standard white bread, like English muffins are. reminds me a tiny bit of the flavor of pancakes.

I am not one who can bake a whole loaf and be responsible with it, not without it haunting me. this is enough for one week or so, spacing them out, but even if you ate them all at once, it's only 3 grams of carbs and about 500 calories, so not an enormous deal woe-wise.

Last edited by ravenrose; 02-12-2011 at 07:37 AM..
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Old 02-12-2011, 07:36 AM   #5
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Quote:
Originally Posted by janisko View Post
I couldn't find a way to private message so I hope you see this....

What size is the "scoop?"
the reason I stated it as "scoops" is that using the one that comes with your whey protein will keep the ingredients more or less in proportion. it's approximately 1/4 cup, but these vary depending on brand, as you know. they also don't always bear any relation to the serving size shown on the label of the jug--I always weigh a scoopful a few times to make sure!

I would say you are probably going to need to experiment a bit, since every brand of these things is a bit different, but I would not expect any variation that's pretty close to this to be bad. Some would just be a better texture than others.
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Old 02-12-2011, 07:40 AM   #6
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Quote:
Originally Posted by lewlew48 View Post
This looks good! Do you have any subs for the wheat protein isolate. I don't eat wheat or most grains with the exception of oat fiber
I hear you. The whole thing is pretty dependent on the character of the wheat protein isolate... the rest of it is sort of "stretching" the good nature of the wheat as far as I could go while retaining it. I had bought all these wheat things when trying some of KevinPA's recipes, back before I thought there were issues with wheat. I have been wheat free for months, so it will be interesting to see if this causes issues. so far, after overindulging and eating all three servings for my three meals yesterday, I feel just ducky. So I must not have too much gluten intolerance...

Have you tried Ouizoid's all oat fiber recipe?

As to modifying this, sure, you could up the oat fiber, guar, and protein powder, but I'm not sure how they would turn out. It's a small amount, so worth experimenting. At worst, be prepared to put some syrup on them and call them pancakes! LOL

Last edited by ravenrose; 02-12-2011 at 07:42 AM..
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Old 02-12-2011, 08:43 AM   #7
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Quote:
Originally Posted by ravenrose View Post
the reason I stated it as "scoops" is that using the one that comes with your whey protein will keep the ingredients more or less in proportion. it's approximately 1/4 cup, but these vary depending on brand, as you know. they also don't always bear any relation to the serving size shown on the label of the jug--I always weigh a scoopful a few times to make sure!

I would say you are probably going to need to experiment a bit, since every brand of these things is a bit different, but I would not expect any variation that's pretty close to this to be bad. Some would just be a better texture than others.
Thank you soooo much. )

Can I assume you got yours from Netrition? And which brands did you use? Since I don't have any on hand I will be buying from Netrition.

I have one more unrelated question. I have been a member here for some time but when I went to send a private message it said I wasn't authorized, even through I was signed in. Any ideas on what might be wrong?
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Old 02-12-2011, 08:58 AM   #8
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janisko, you have to have a minimum of 25 posts and have been a member for 90 days to post private messages.

You've been a member long enough for sure, but you'll need to stick around and post some more before you can use that feature!
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Old 02-12-2011, 11:12 AM   #9
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Quote:
Originally Posted by Charski View Post
janisko, you have to have a minimum of 25 posts and have been a member for 90 days to post private messages.

You've been a member long enough for sure, but you'll need to stick around and post some more before you can use that feature!
Thank you very much for everything. )
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Old 02-12-2011, 04:47 PM   #10
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Made the English muffins from Quizoid and loved them! I have Celiac disease and need to be careful but these were wonderful. Including Chia seeds added a crungy texture that I've been missing. Tonight I used them as a roll for chicken burgers--yum.
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